Workouts» ZwiftOff
ZwiftOff Workouts created by Zee Kryder
The workouts are designed for weight loss. Based on the research of Dr. Jeukendrup, who identified the highest amount of fat is consumed at 45-52% of VO2Max or 50-68% of your given FTP. For the greatest benefit, a fasted early morning workout done in a strength gear with a cadence of 60-80 rpm will boost the benefits of the prescribed exercise. Your heart rate should fall into the 65-75% max heart rate.Try to breath deep and slow.
These workouts can also be used with a higher cadence for recovery or general fitness.
Join our Facebook group for support and our group workout schedule on Zwift: ZwiftOff Facebook Group
Read my fitness and nutrition articles on Zwift Insider.
Select a workout or scroll down to view all workouts.
- APOLLO-11
- ATLAS
- JUNO
- TITAN
- ZEUS
ZwiftOff»
APOLLO-11
8min from 43 to 72% FTP
2min @ 55% FTP
3min @ 65% FTP
1min @ 76% FTP
3min @ 65% FTP
1min @ 77% FTP
3min @ 64% FTP
1min 30sec @ 77% FTP
30sec @ 90% FTP
4min @ 54% FTP
4min @ 65% FTP
2min @ 77% FTP
4min @ 65% FTP
2min @ 77% FTP
1min @ 90% FTP
5min free ride
Workout overview
Duration: 45m
Stress points: 36
Zone distribution
Z1: 11m
Z2: 20m
Z3: 13m
Z4: 2m
Z5: -
Z6: -
24%
45%
28%
3%
0%
0%
Author: Zee Kryder
Apollo-11 is a Low Intensity, Low Cadence Workout
After a short warm-up, there will be a thirteen minute segment, a four minute recovery zone, a thirteen minute segment at a slightly higher output, and finally a few minutes recovery to the end.
If any level seems too strenuous, ease back a little. Don't strain in too large a gear Focus on form with controlled breathing. Drink water often.
Download workoutView workoutMore workouts like this
FAQ: How to use custom workouts in Zwift?
Back to top
8min from 43 to 72% FTP
2min @ 55% FTP
3min @ 61% FTP
2min @ 76% FTP
3min @ 61% FTP
30sec @ 91% FTP
2min @ 55% FTP
3min @ 69% FTP
2min @ 62% FTP
3min @ 76% FTP
30sec @ 92% FTP
2min @ 55% FTP
2min @ 76% FTP
2min @ 64% FTP
2min @ 76% FTP
1min @ 90% FTP
2min @ 61% FTP
5min free ride
Workout overview
Duration: 45m
Stress points: 36
Zone distribution
Z1: 11m
Z2: 18m
Z3: 14m
Z4: 2m
Z5: -
Z6: -
24%
41%
31%
4%
0%
0%
Author: Zee Kryder
Atlas is a series of inreasing efforts.3 X 8 Blocks of low intensity with a rising level. 45 minutes total.
Use a low cadence for burning fat. High cadence for aerobic spinning or reovery riding.
This is a good workout to reach a little higher.
Download workoutView workoutMore workouts like this
FAQ: How to use custom workouts in Zwift?
Back to top
ZwiftOff»
JUNO
8min from 40 to 78% FTP
2min free ride
4min @ 60% FTP
1min @ 76% FTP
2min @ 70% FTP
1min @ 78% FTP
2min @ 65% FTP
2min @ 76% FTP
2min @ 60% FTP
1min @ 90% FTP
3min @ 65% FTP
1min @ 76% FTP
1min @ 90% FTP
3min free ride
2min @ 57% FTP
5min from 61 to 90% FTP
5min free ride
Workout overview
Duration: 45m
Stress points: 40
Zone distribution
Z1: 6m
Z2: 19m
Z3: 18m
Z4: 2m
Z5: -
Z6: -
14%
42%
40%
5%
0%
0%
Author: Z.Kryder ZwiftOff
Juno will build your endurance as we target the low intensity effort needed with a low cadence but powerful stroke. After a 10 minute warm-up, we will do a 20 minute ride with enough of a mix to improve our fitness. After a brief rest, we will do a five minute section of increasing effort. Then we will pedal easy for the last five minutes.
Download workoutView workoutMore workouts like this
FAQ: How to use custom workouts in Zwift?
Back to top
ZwiftOff»
TITAN
7min 30sec from 40 to 70% FTP
1min 30sec @ 81% FTP
1min @ 57% FTP
3min 15sec @ 65% FTP
1min 15sec @ 94% FTP
1min @ 55% FTP
3min 30sec @ 65% FTP
1min @ 100% FTP
1min @ 55% FTP
3min 30sec @ 65% FTP
30sec @ 106% FTP
1min @ 55% FTP
3min 40sec @ 65% FTP
20sec @ 125% FTP
1min @ 53% FTP
3min 45sec @ 65% FTP
15sec @ 137% FTP
1min @ 50% FTP
3min 50sec @ 70% FTP
10sec @ 149% FTP
5min free ride
Workout overview
Duration: 45m
Stress points: 38
Zone distribution
Z1: 11m
Z2: 24m
Z3: 7m
Z4: 2m
Z5: 1m
Z6: 1m
24%
54%
14%
5%
1%
2%
Author: Zee Kryder
Titan has mild zone 2 work to help burn fat. You will have some sprint efforts to build your heart rate, similar to high intensity intervals. They get shorter and faster.
This is a good workout to have a different style. Break the routine every now and then with this one.
Download workoutView workoutMore workouts like this
FAQ: How to use custom workouts in Zwift?
Back to top
ZwiftOff»
ZEUS
7min from 47 to 70% FTP
1min @ 78% FTP
3min from 50 to 62% FTP
4min 30sec @ 63% FTP
3min from 60 to 68% FTP
30sec @ 90% FTP
3min from 50 to 62% FTP
3min 15sec @ 63% FTP
3min from 60 to 68% FTP
45sec @ 92% FTP
3min from 50 to 62% FTP
4min @ 63% FTP
3min from 63 to 68% FTP
1min @ 94% FTP
5min free ride
Workout overview
Duration: 45m
Stress points: 34
Zone distribution
Z1: 11m
Z2: 25m
Z3: 6m
Z4: 2m
Z5: -
Z6: -
25%
56%
13%
5%
0%
0%
Author: Zee Kryder
ZEUS is designed to put you in the optimum fat burning level. It should be done with a firm, low cadence between 65-80. Zeus has a few lightning bolts thrown in to keep your heart rate up.
Warm-up: 5 min + 2 min free
Main Effort: 3 min ramp- up Level 1 grey to Level 2 Blue, 5 min Level 2 Blue, 3 min ramp-up Level 2 Blue
Repeat 3 Repetitions of 11 minute effort
Cool-down: 5 min free ride
Download workoutView workoutMore workouts like this
FAQ: How to use custom workouts in Zwift?
Back to top
